AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Patrick Chow (Black Hole), David Sherry (Bucky), JM ROONEY (GROVER) FNGs: None COUNT: 4 WARMUP: – arm circles / circle arms – abe vigoda – chinooks – weed pickers – mosey to playground – 5 motivators THE THANG: “The Smurph” – scaled down version of the MurphContinue reading “Swamp Smurph v1”
Tag Archives: JM ROONEY (GROVER)
Olympics at TheSwamp 2024-07-29
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: framepaul, Curtis Hoberman (Dos Equis), David Sherry (Bucky), JM ROONEY (GROVER) FNGs: None COUNT: 5 Conditions: 67 deg WO designed by :sponge: :bubbles: WARMUP: (rep counts related to number 33 – it’s the 33r’d Olympiad) – SSH x 33 (single count) – circle arms x 11 –Continue reading “Olympics at TheSwamp 2024-07-29”
20240718-NELSON-MANDELA-atTheSwamp
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Marc Rubenstein (ScarU), Shepherd FNGs: 1 Shepherd COUNT: 5 Conditions: 71 deg and dry WARMUP: ArmCircles, CircleArms, AbeVigodas, IWSquats, Texan Motivators from 7 (7, 6, …, 2, 1, 7) THE THANG: Nelson Mandela International Day (his bday) – each person hasContinue reading “20240718-NELSON-MANDELA-atTheSwamp”
NewSwampBabyWOD-2014-06-27
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: JM ROONEY (GROVER) FNGs: None COUNT: 2 Conditions: 68 deg, no rain, just wet pavement WARMUP: Abe Vigodas, IWs, ArmCircles THE THANG: :bubbles: :baby:routine 100 flying squirrels 200 HR merkins 300 SSH Broken up onto 10 sets, w a short mosey around the dropoff loop after 2Continue reading “NewSwampBabyWOD-2014-06-27”
Moving up day at TheSwamp 06-13-2024
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: Curtis Hoberman (Dos Equis), David Sherry (Bucky), JM ROONEY (GROVER), Ryan K. (Scrubbing Bubbles) FNGs: None COUNT: 5 Conditions: 54 clear and Sunny WARMUP: Abe vigodas, IWs, ArmCircles and CircleArms THE THANG: Billy Madison (middle school edition) K- little baby crunches 1- side straddle hops 2- fluttersContinue reading “Moving up day at TheSwamp 06-13-2024”
Cornered: A Workout
AO: backblasts Q: Curtis Hoberman (Dos Equis) PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Uday Jain (WallE), Dustin Crosby (Kolisi), switchblade FNGs: None COUNT: 6 WARMUP: DiCCS Mission Core Principles Credo Knee Circles Neck Rolls Arm Circles Circle Arms Arm Pretzel Windy Scarecrow (20x) X Factor (20x) Mountain Climber (20x) LBCs (20x) Mosey toContinue reading “Cornered: A Workout”
sMurph at TheSwamp 05232024
AO: ao-the-swamp Q: Patrick Chow (Black Hole) PAX: David Sherry (Bucky), JM ROONEY (GROVER), Dustin Crosby (Kolisi), Switchblade FNGs: None COUNT: 5 65 deg WARMUP: na THE THANG: Murph pre-memorial day WO (see pic) MARY: na ANNOUNCEMENTS: Burlington AO COT: looking forward to long weekend and keeping fallen service members in hearts for their sacrifice.
The Pyramid(s) of Light
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Curtis Hoberman (Dos Equis), JM ROONEY (GROVER), David Sherry (Bucky), Patrick Chow (Black Hole) FNGs: None COUNT: 5 WARMUP: – 7 motivators – arm circles – windmills – circle arms – abbreviated DC stretches – mosey to end of parking lot THE THANG: Pyramid No. 1 SimilarContinue reading “The Pyramid(s) of Light”
World Red Cross and Red Crescent Day
AO: ao-the-swamp Q: Curtis Hoberman (Dos Equis) PAX: Patrick Chow (Black Hole), beater, JM ROONEY (GROVER), Dustin Crosby (Kolisi), David Sherry (Bucky), Ryan K. (Scrubbing Bubbles), switchblade FNGs: None COUNT: 8 DiCCS: Disclaimer, Cell Phone present, CPR certified PAX present, Safety WARMUP – 26 reps of each: Knee Circles – 13 reps in each direction,Continue reading “World Red Cross and Red Crescent Day”
Route 66 “Swamp Classic”
AO: ao-the-swamp Q: Ryan K. (Scrubbing Bubbles) PAX: Uday Jain (WallE), Patrick Chow (Black Hole), JM ROONEY (GROVER), Newman FNGs: None COUNT: 5 WARMUP: – 8 motivators – DC stretches THE THANG: – 3 Rounds of Route 66 (run, 1 rep, run, 2 reps, up to 11) – Rd1: Squats – Rd2: Merkins – Rd3:Continue reading “Route 66 “Swamp Classic””